Categories
Lessons
Pineapple Sour
Tropical wisdom says if you suffer from thirst, take a pineapple. And if you want to enhance its flavor, just add lemon juice. That’s how the Pineapple Sour cocktail is made. This is a light, cooling drink with sweet and sour taste.
High Knees Running
Jump from one foot to the other at the same time lifting your knees as high as possible, with arms following the motion. Touch the ground with the balls of your feet.
Buntline Hitch
This hitch is used for attaching a rope to objects such as rings, rods, railings, posts, etc. It gained its popularity among sailors as a simple and effective knot for securing buntlines to the foot of square ships. This knot is not afraid of shaking, and tightens more with every jerk. It tends to jam and, after using it for a long time, can be difficult to untie. Good for setting up a tent. ABoK #55, #397, #1229, #1711, #1712, #1807, #1838, #1847, #1918, #2408
Leg Lifts
Raise your legs without changing the back arch. Keep your legs together and lift them off the ground by contracting your abs. Return towards the starting position but do not allow your feet to rest on the ground
Marlinspike hitch
The marlinespike hitch is a temporary knot used to attach a rod to a rope in order to form a handle. This allows more tension than could be produced comfortably by gripping the rope with the hands alone. It is useful when tightening knots and for other purposes in ropework. ABoK #559, #1186, #1789, #1880, #2030
Triceps Stretch
Standing or sitting comfortably, reach one hand behind your head with the elbow bent (the elbow should be pointing towards the ceiling place the opposite hand on the elbow and gently pull it across your body until a stretch is felt, only working within the comfortable range of motion.
Frog
Let’s begin a 3D drawing! If you don't have any previous experience with this kind of picture, we suggest you start with the simplest drawings, for example, a circle. When learning to draw in 3D, it’s best to use simple pencils with different grades of lead. If you can, acquire a special kit. Soft lead pencils make a darker and thicker line; hard lead pencils a thinner and lighter line. In addition, when drawing in 3D you must sometimes bear down harder and sometimes more lightly.
Hosomaki with Smoked Eel
A thin roll with smoked eel and cucumber, designed in the shape of flower petals.
Mint Tonic
The bitter taste of tonic and lemon juice with the coolness of mint. That’s what the Mint Tonic cocktail is all about. And its emerald green color will look good at a summer party.
Incline Dumbbell Flyes
Preparatory position: lying on a back, shoulder blades strained together, we hold dumbbells, straight arms with palms facing inside, then we slowly lower dumbbells laterally and then we move them towards the center.
Calf Raises
Stand flat on the ground or with your toes on a ledge, heels hanging off. -Push up onto your toes as high as you can while remaining stable. -Use a wall or object for support if needed. -Do one set using both feet, then another set, per foot, using just one foot.
Barbell Shrugs
Stand with your feet shoulder width apart. Take the bar top grip. On the exhale, lift your shoulders as high as you can. Pause and breathe slowly return to the starting position.
Pizza with salami
A traditional pizza with salami sausage and lots of cheese, mozzarella and parmesan. We suggest using chopped tomatoes instead of sauce to bring in some sourness.
Backhanded Hitch
This hitch is good for thick and rough cables and very useful for tying on objects that are difficult to reach with one’s hands, such as car tow hooks. The knot doesn’t jam, but might come loose if the ends are not seized. For additional security pull the knot tight before seizing. ABoK #1851
Barbell Straight Leg Deadlifts
Put your feet slightly narrower, than shoulders width, apart. Take a barbell with pronated grip, a little wider, than shoulders. Straighten your back and thus we take the starting position of the Romanian deadlift. Bend, keeping your plate bones together, move your hips back. The maximum back deflection, including chest and cervical departments should be kept on all trajectory of the movement. The barbell moves strictly vertically, closer to your legs. Don't do any snatches in the lower point! Very important secret of this exercise: lifting the barbell is carried out not by body straightening, but by PUSHING FLOOR BY LEGS. Your back has to be bent in waist. If you can't bend your body completely without rounding your back, then don’t bend too low, or bend your legs stronger.
Butt Kickers
Lift your knees slightly and try to bring your heel directly under your butt—not behind—with each stride.
Double Davy Knot Tying
It is also a very compact knot making it a nice knot for small flies and various tests rate it between 85 to 100 percent of line strength, with 90% probably a safe assumption. The Davy Knot should be in every fly fisher's arsenal of knots!
Florida Cocktail
The Florida is a cocktail with a sweet and sour taste for all who like citrus. Lemon, orange and grapefruit juice are delightful to drink with sugar syrup.
Long Island Iced Tea
If, in 1920, there had been no prohibition of alcohol in the U.S., lots of cocktails wouldn’t have been invented. One example is Long Island Iced Tea. The strong mix of vodka, gin, white rum and tequila resembled tea in color. The cocktail was a real godsend to alcohol lovers.
Arm Circles
Inhale and lift your arms up overhead with your palms facing forward, and exhale as you rotate your arms back behind you, keeping your palms facing forward. Make large arm circles backward 15 seconds. Then, repeat in the opposite direction (toward the front of your body) for an additional 15 seconds.
Constrictor Knot
One of the most effective binding knots, the Constrictor, is rather simple to make and difficult, sometimes even impossible, to untie. It is extremely tough and can even damage or deform the bound objects. The Constrictor is generally used for semi-permanent binding. ABoK #176, #355, #364, #430, #1188, #1189, #1249, #1250, #1251, #1252, #2052, #2097, #2489, #2560, #3441, #3700, #3853
Twisted Dropper Loop
The Twisted Dropper Loop is a variation of the dropper loop. As the dropper loop the twisted dropper loop forms a loop which is off to the side of the line. In the this variation the line is twisted before the loop is created. This stiffens the line and make it stand nicely off to the side. The twisted dropper loop can be used anytime a loop is needed in the middle of your leader.
Seated Lateral Raises
Preparatory position: sitting on the edge of a bench, feet on the floor, dumbbells in hands near legs, we sharply raise dumbbells laterally to an angle 90 degrees, then we lower dumbbells down.
Adductor Stretch
Kneel onto your right knee and put your left foot in front of you such that your left knee is at 90 degrees Inhale and slide your knee out to the side and back.Exhale and left your chest up. Repeat with the other leg.
